Cheat Sheets

Free weights are bars with weights on each end. The long bars are called barbells, and the short bars are called dumbbells. It takes two hands to hoist a barbell. You can lift a dumbbell with one hand,[more…]

A weight bench can help you get a better strength-training workout. Some benches are flat, and some are upright, like narrow chairs with high, padded backs. Others are adjustable so you can slide them[more…]

You can’t design a strength-training (or weight-training) program without knowing two terms: rep and set. Rep (repetition) is one complete motion of an exercise. A set is a group of consecutive repetitions[more…]

If you are using weight training to increase your strength, you need to lift an amount of weight that stresses your muscles. This should be enough weight so that you feel challenged as you’re lifting,[more…]

You should learn proper form to lift weights in a strength-training program. The way some people lift weights, you’d think they were in labor or impersonating a mountain gorilla. Grunting, screaming, and[more…]

In a strength-training (or weight lifting) program, you need to understand how quickly you need to perform reps (repetitions) weights. You should take a full 2 seconds to lift a weight and 2 to 4 seconds[more…]

When you begin a strength-training program, you should start by lifting weights two or three days per week for several weeks, completing one set of 10 to 12 reps. You may eventually want to increase to[more…]

You may find that recording your workout details increases your motivation and helps you keep up with your workout program. Try logging your workouts in a notebook or weight training diary to see if this[more…]

Some people change all or part of their strength-training routine every time they work out. You should consider trying at least one new exercise each month. After you learn a basic routine, expand your[more…]

Exercising your upper back without machinery isn’t easy, but the one-arm dumbbell row does a good job. This exercise also strengthens your biceps and shoulders. Be especially careful if you have lower-back[more…]

The dumbbell chest press closely mimics the bench press — the favorite exercise among serious weightlifters everywhere. This exercise works your chest muscles, shoulders, and triceps. If you have shoulder[more…]

Ankle weights are great for making certain floor exercises (like leg lifts) more difficult. You’ll probably want ankle weights if you like body-sculpting exercise DVDs because at some point, lifting your[more…]

When purchasing free weights for strength training in a home gym, you can’t beat barbells for power lifts like bench pressing and squatting. Plus, barbells add even more variety to your workout than pairs[more…]

When you’re shopping for workout gear, investing in a good, high-quality kettlebell is the best way to go. After all, you certainly don’t want to be slinging a cheap kettlebell around your body and head[more…]

Your hips do a lot of work when it comes to moving your kettlebell. To help engage them properly during a kettlebell workout, put on clothing that allows you to sit all the way back into your hips[more…]

Executing kettlebell exercises takes a lot of concentration. Commit this checklist to memory, and use it as your guide for getting into the right start position for all your kettlebell exercises:[more…]

Breathing plays an essential role in keeping you safe when you’re using kettlebells. To breathe correctly during a kettlebell routine, you need to know how to tighten your abdominal muscles. Try this simple[more…]